NEWS, BLOG & WORKOUTS

WARM UP – bike 24/18 cal bike 2 wall walks, :05 pause at top :30 wall hinge MOVEMENT/MOBILITY – barbell, 8 reverse snow angels *grab barbell 8 good mornings :30 front rack elbow punches 8 front squats 8 SLOW clean Pulls 5 Tall Power Cleans 8 push press + :30 overhead hold 4 Push Jerks […]

WARM UP – MB 200 m med ball run *every 50m perform 8 wall ball squats *perform out back MOVEMENT/MOBILITY – MB :30 t-spine opener on med ball 5 hand release eccentric push ups, :05 down :30 plank, hands on MB making small circles (:15 each direction) 10 prone shoulder external rotation lift offs / […]

WARM UP – rower 2x 9/7 cal bike 6 burpees then, 6-8 HS kick-ups to wall, touching feet as lightly as possible MOVEMENT/MOBILITY – Moderate db :30 forward fold :30 child’s pose *grab DBs 10 sumo DB deadlifts 8 push up to downward dog :20 single DB overhead hold / side :15 single-arm plank / […]

WARM UP – PVC 150m run 10 PVC Pass Throughs 150m run 10 OHS MOVEMENT/MOBILITY – Barbell 5/5 Reach Throughs 8 Push-Ups :20/:20 SA Plank :15 Shoulder Taps *grab Barbell :20 Front Rack Opener 10 Strict Press 5 Push Press 5 Push Jerks – pause in dip and catch 5 Fast Push Jerks Build to […]

WARM UP – rower 24/18 cal row 3 Rope Ground to Standings MOVEMENT/MOBILITY – barbel 6 back squats 6 front squats 4/4 back rack reverse lunges :30 child’s pose on barbell :20 passive bottom squat then, 8/8 Fire Hydrants 6/6 Figure 4 Rotations 5/5 Side Plank Rotations 5/5 SL Glute Bridge :20 Star Plank/Side PRIMER […]